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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 275.2
  • Total Fat: 8.5 g
  • Cholesterol: 106.7 mg
  • Sodium: 300.9 mg
  • Total Carbs: 1.4 g
  • Dietary Fiber: 0.0 g
  • Protein: 48.5 g

View full nutritional breakdown of Broiled Tilapia Parmesan calories by ingredient
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Broiled Tilapia Parmesan

Submitted by: LEXIBELLE715
Broiled Tilapia Parmesan

Introduction

This quick, easy, inexpensive and surprisingly cheesy baked tilapia recipe can be made with any white fish. I just happened to have tilapia handy. This quick, easy, inexpensive and surprisingly cheesy baked tilapia recipe can be made with any white fish. I just happened to have tilapia handy.
Number of Servings: 2

Ingredients

    2 tilapia fillets (5 oz to 6 oz each - if frozen, be sure to thaw fully before cooking)
    2 teaspoons light mayonnaise
    2 teaspoons non-fat plain yogurt
    1/4 cup shredded parmesan cheese
    2 to 4 sprigs of fresh dill
    1 tsp garlic powder or garlic salt, divided
    black pepper (use as much or as little as you like)
    non-stick cooking spray

Directions

Makes 2 servings, 5oz-6oz depending on size of fillets.

1. Place mayonnaise, yogurt and parmesan cheese in a small bowl, mix with a spoon until well combined.

2. Cover a cookie sheet with aluminum and spray with non-stick cooking spray of your choice.

3. Set oven to broil on high (if you have that option)

4. Place tilapia fillets onto cookie sheet, about 2 inches apart.

5. Divide the cheese mixture and spread half onto each fillet with a spoon, using the back of the spoon to distribute evenly over fish.

6. Rub dill between your fingers to separate and sprinkle 1 to 2 sprigs worth of leaves over each fillet.

7. Sprinkle each fillet with half of the garlic powder or garlic salt and desired amount of Black Pepper.

8. Place cookie sheet into oven about 6" below the broiler. (I used the first level down from the very top).

9. Watch fish carefully. Depending on the weight of the fillets it will take between 5-7 minutes to cook fully. When you notice the cheese starting to brown, check fish every 30 seconds to see if it's done. Fish will flake easily with a fork when fully cooked.

10. Turn broiler off and leave fish in oven about 5 minutes. (This is optional, but will ensure it's cooked all the way and give you a chance to finish the rest of your preparation)

11. Remove from oven and serve with side dishes of your choice.







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Member Ratings For This Recipe


  • Incredible!
    33 of 33 people found this review helpful
    Unbelievable. I substitued fat free mayo, and fat free greek yogurt, and reduced the amount of cheese used, simply to lower the calorie content so I could have a bigger serving ;) Regardless, this dish was awesome. Definitely spiced up my boring tilapia. I plan on making this again and again!!! - 1/21/09

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  • Very Good
    21 of 21 people found this review helpful
    I've made this twice. The topping is really good. I substituted fat-free mayo and used 1% plain yogurt. The only problem I've had is that the topping gets close to burning before the fish is done. So, after about 5 min under the broiler, I bake it for about 5 min at 375, and it turns out great! - 2/27/09

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  • Incredible!
    14 of 14 people found this review helpful
    We really enjoyed this one! It comes together fast though, so you'd better have your sides ready to roll! - 1/29/09

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  • Incredible!
    11 of 11 people found this review helpful
    This was great! One of the best fish recipes I have ever made by far...I substituted the yogurt for reduced fat sour cream because it was all I had on hand and it was still amazing. Thanks a lot we will be making this all the time! - 2/4/09

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  • Incredible!
    7 of 7 people found this review helpful
    This was amazing! I used fresh crushed garlic instead of garlic powder and mixed it in with the yogurt & mayo. This one is definitely a keeper - thanks for sharing it! - 2/4/09

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  • Incredible!
    6 of 7 people found this review helpful
    We loved this - even my hubby! Thanks for a new and easy take on tilapia. - 2/6/09

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  • Bad
    4 of 6 people found this review helpful
    not good. :( My husband and I are seafood lovers and we did not care for this at all. It wasn't horrible but not a keeper. - 11/11/09

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  • Very Good
    4 of 4 people found this review helpful
    The measurements are NOT the same if you use garlic salt instead of garlic powder. Back WAY off if you use garlic salt! Our first night of this was so salty I couldn't eat it! I tried again the next night with less than half the garlic salt, and it was much better. - 4/3/09

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  • Very Good
    4 of 4 people found this review helpful
    I was not too impressed with this. THe dill was overpowering and it burns really easy. However those problems might be my fault - 2/5/09

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  • Incredible!
    3 of 3 people found this review helpful
    I used the sauce on the fish and chicken (my husband is allergic to fish) and it was super yummy on both. This is a definite repeater!!!! - 2/8/09

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  • Incredible!
    3 of 3 people found this review helpful
    I really love this combo of toppings! A little tangy and creamy over the fish was wonderful! I added a little lemon pepper under the topping. I also only broiled for about 7 minutes on the second from the top level and moved the tray to the lowest rack level and baked for another 10 minutes. Love it - 2/8/09

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  • Incredible!
    3 of 3 people found this review helpful
    This was fabulous, very easy and very filling! We skipped the dill and added Italian dressing seasoning. It needed to cook the full 7 minutes. YUMMY! - 2/8/09

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  • Incredible!
    3 of 3 people found this review helpful
    my whole family loved it .. but instead of using low fat mayo i used the smart balance mayo which only has 10 calories a tablespoon :) - 2/3/09

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  • Incredible!
    2 of 2 people found this review helpful
    Great! I subbed 0% Greek Yogurt for all of the mayo, added a splash of hot sauce and a bit more cheese & it turned out amazing. Even my husband loved it & he is super hard to please with fish. I will say though that although the recipe image is very appealing it is nothing like the finished product. - 7/18/13

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  • Very Good
    2 of 2 people found this review helpful
    This was really yummy - my kids loved it & my husband returned for seconds. We'll defiintely make this again and perhaps try the sauce on different fish too. - 4/9/09

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  • 2 of 2 people found this review helpful
    We made it with Swordfish and it was fantastic! - 3/10/09

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  • Incredible!
    1 of 1 people found this review helpful
    Very yummy! I used fat free sour cream instead of yogurt because that's what I had. Even hubby who "sometimes" likes fish loved this one. - 12/1/10

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  • 1 of 1 people found this review helpful
    I made a simple version of this recipe by using only the mayo (low fat olive oil based) and Kraft grated parmesan cheese. It was ready in just minutes and was wonderful.
    It was a huge hit with my husband. - 6/25/10

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  • Very Good
    1 of 1 people found this review helpful
    I really enjoyed it, and it was really easy which is always a plus. - 4/25/09

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  • Incredible!
    1 of 1 people found this review helpful
    this was awesome!! my wife hates fish and liked this!!! - 4/25/09

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  • Incredible!
    1 of 1 people found this review helpful
    ABSOLUTELY LOVE THIS! i make it at least once a week, especially when i'm tight on time. - 4/25/09

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  • Incredible!
    1 of 1 people found this review helpful
    Quick and easy.Can't wait to eat it again:) - 4/24/09

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  • Incredible!
    1 of 1 people found this review helpful
    This is my favorite way to cook tilapia, which can be a bit bland. This adds lots of flavor and keeps the fish moist. I also like it because it's quick! - 4/24/09

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  • Incredible!
    1 of 1 people found this review helpful
    a wonderful fish dish hubby loved it will make again - 4/24/09

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  • Very Good
    1 of 1 people found this review helpful
    This was a very tasty recipe. - 4/22/09

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  • Incredible!
    1 of 1 people found this review helpful
    I made this the other night and it was absolutely delicious! Thank you for this recipe. - 4/20/09

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  • Incredible!
    1 of 1 people found this review helpful
    Loved this recipe! So quick, easy and tasty! - 4/15/09

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  • Very Good
    1 of 1 people found this review helpful
    This was amazing!! We love fish, and all things cheesy, so this was perfect with some brown rice and steamed brocolli!! - 4/6/09

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  • Incredible!
    1 of 1 people found this review helpful
    Absolutely wonderful! I kept saying at the table - this is great! I will make this again & again - 4/4/09

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  • Very Good
    1 of 1 people found this review helpful
    Oh my gosh! This was absolutely delicious and that's coming from someone that has never been a big fish eater! I highly recommend it...very easy to make and the whole family loved it! - 4/3/09

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  • Incredible!
    1 of 1 people found this review helpful
    Thanks , this is a fantastic way to prepare fish ! I've made it with Cod and Salmon also. - 4/2/09

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  • Incredible!
    1 of 1 people found this review helpful
    Simple and fast, and restaurant quality! You cant beat that:) Easy, except you have to watch closely, so that it doesn't burn. - 3/31/09

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious! I used ricotta cheese instead of the yogurt (I could only find an enormous container of plain fat-free yogurt at the store). It turned out great anyway though! - 3/27/09

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  • Incredible!
    1 of 1 people found this review helpful
    This is a great dish and very easy. - 3/26/09

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  • Incredible!
    1 of 1 people found this review helpful
    It tastes even better than it sounds! - 3/22/09

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  • Incredible!
    1 of 1 people found this review helpful
    Made this tonight using snapper and LOVED it. I would season (a dash of salt) the fish a little before putting on the sauce next time...just my preference. Thanks for the great recipe...one of my favs! - 3/20/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was an incredibly easy recipe and my whole family loved it! - 3/19/09

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  • Incredible!
    1 of 1 people found this review helpful
    I won't have anything to do with cooking mayo - so we switched it out for sour cream. It was wonderful!! Sooo easy! The 'sauce' will work on any fish. My husband even suggested making a seafood lasagna with it?? It's worth a try. Thanks for the recipe! - 3/16/09

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  • Incredible!
    1 of 1 people found this review helpful
    Excellent recipe! Easy, quick and delicious. Will definitely make again. - 3/14/09

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  • 1 of 1 people found this review helpful
    Althought I changed the way to cook. Bake at 375 for 10 to 15 minutes than put under broiler til bubbly and toasty brown. It is an excellent recipe. Even my 12 year old daughter who hates fish, loves it. Thanks, Carlin5007 - 3/11/09

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  • Very Good
    1 of 1 people found this review helpful
    Made this last night. Very delicious, quick, and easy. Will make this or a variation of this once a week. We used sour cream and no mayo or yogurt and also real garlic. - 3/11/09

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  • 1 of 1 people found this review helpful
    This was very delicious! I was stunned at how easy it was and how great it tasted. I have shared it with my mom and my sister. Thank you for the recipe!! - 3/10/09

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  • Incredible!
    1 of 1 people found this review helpful
    I don't like fish... this was AMAZING! It was a great way to incorporate fish into my weekly eating. This will become a household staple. Thank you so much! :) - 3/9/09

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  • Incredible!
    1 of 1 people found this review helpful
    I LOVED this! It does cook up fast!! I didn't have all the ingredient...left out the dill, substitued low fat sour cream for the yogurt. Cooked it until brown on top and then chowed down!! - 3/9/09

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  • Incredible!
    1 of 1 people found this review helpful
    Delish! I will be making this again. It is similar to a chicken recipe I make that is my girls favorite. This is healthier, I will make some changes to my chicken recipe. Thanks 4-6-09 I make this all the time! I love it! I put it on shrimp tonight, Yummy Thanks again - 3/9/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was absolutely delicious! I didn't change a thing. My family loved it! - 3/8/09

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  • Incredible!
    1 of 1 people found this review helpful
    Tasty & moist.....even the wife & kids ate it...that says it all - 3/8/09

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  • 1 of 1 people found this review helpful
    This was great! I didn't have dill and I used fat free sour cream insted and it was still wonderful. Thank you - 3/7/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was so delicious! The fish stayed moist and the topping tasted so wonderful. I am going to make it again this week :) - 3/6/09

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  • Incredible!
    1 of 1 people found this review helpful
    lots of flavor without the calories,good stuff - 3/6/09

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  • Very Good
    1 of 1 people found this review helpful
    Tasty and easy!!! - 3/5/09

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  • Incredible!
    1 of 1 people found this review helpful
    I HATE all and any fish Ive ever eaten besides the occasional cold tuna sandwich.. This was GREAT! Thank you for posting this, I can now eat fish! - 3/5/09

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  • Incredible!
    1 of 1 people found this review helpful
    What a treat! Feels like you are indulging big time! The cheesy topping is what screams out in this recipe, may try it on a grilled chicken breast as well! Or even whole wheat french bread... - 3/4/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was great! I would choose this over a Whooper any day of the week! - 3/3/09

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  • 1 of 1 people found this review helpful
    I would make it again, it was terrific, we left out the dill, but i might add it next time. My husband loves cheese but not fish, and this was a winner. - 3/3/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was easy, fast and delish!! My husband who normally doesn't like to eat fish (that's not fresh) loved it and even said a few days later that he'd eat it again. As the other reader said, do have your sides ready cause this whips up fast! - 3/3/09

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  • Incredible!
    1 of 1 people found this review helpful
    Wonderful I love fish! The men in my house only want beef or pork, but they All wanted a bite of my dinner. - 3/3/09

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  • O.K.
    1 of 1 people found this review helpful
    Not sure what went wrong but it came out a sticky gluey mess. We probably won't try it again. - 3/3/09

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  • 1 of 1 people found this review helpful
    Really enjoyed this creamy taste, but will burn quick if you don't watch it. will definitely have this again! - 3/2/09

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  • Very Good
    1 of 1 people found this review helpful
    This was SO incredibly delicious and easy to make, too! I think I'll leave off the garlic salt in the future, though, it was yummy enough by itself. - 2/27/09

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  • Incredible!
    1 of 1 people found this review helpful
    Excellent fish recipe. Took no time at all to make.I would make this again, and again. - 2/27/09

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  • Incredible!
    1 of 1 people found this review helpful
    I absolutely loved this dinner. The kids even ate it with out too many complaints. - 2/27/09

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  • Incredible!
    1 of 1 people found this review helpful
    We struggle with eating fish but we both LOVED this. We used The Ojai Cook's Lemonaise instead of mayonnaise and we used the light version of parmesan cheese. It was awesome and crispy and we were wishing for seconds! I made fried zucchini slices to go with it. YUM! - 2/27/09

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  • Very Good
    1 of 1 people found this review helpful
    This was very good, and filing. My hubby, who HATES, mayo ate it wanted more. And my newly picky daughter wanted seconds also. YUMMY! - 2/27/09

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  • Incredible!
    1 of 1 people found this review helpful
    Don't usually like fish unless its fried, but loved it!!! My whole family enjoyed it, my son had 3 servings. Will definitely fix it again, quick and easy. Thanks - 2/26/09

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious! One of my new favorites. I have made it three times already. I also substituted fat free sour cream for th yogurt. - 2/26/09

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  • Incredible!
    1 of 1 people found this review helpful
    Made it with lite sour cream instead of yogurt and mayonnaise, and it was delicious. So quick and simple, too! - 2/26/09

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious and REALLY easy to make! Thanks for sharing this... it's a great break from cooking chicken every night. ;) - 2/26/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was SUPER easy and DELICIOUS!!!! Thanks for sharing! - 2/25/09

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  • Incredible!
    1 of 1 people found this review helpful
    I used flounder instead...loved it!! - 2/25/09

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  • Incredible!
    1 of 1 people found this review helpful
    Fish is not usually my first pick - I eat it because of the health benefits. This recipe was very, delicious. Now I want to eat fish more ! - 2/25/09

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  • Incredible!
    1 of 1 people found this review helpful
    I am new to cooking and have been trying new things. My fiancé doesn't like fish so I haven't made it yet but I decided to give it a try. I LOVED it, my favorite recipe so far. He ate it all and said he would eat it again. Good stuff! - 2/25/09

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  • Incredible!
    1 of 1 people found this review helpful
    Really good. We added a little bit of Old Bay Spice, but it is really good without the Old Bay - 2/24/09

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  • Incredible!
    1 of 1 people found this review helpful
    OMG This was absolutly delicious. I am already having it again this week end! The only thing I didnt add was the dill!! - 2/24/09

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  • Incredible!
    1 of 1 people found this review helpful
    i really really really liked this. i love tilapia but i don't get to make it much cause my husband thinks it's to plain bland tasting. but this is perfect, the cream./cheese is just so good. and it's so high in protein. thanks so much - 2/23/09

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  • Incredible!
    1 of 1 people found this review helpful
    Excellent....not a big fish fan, but this was super - 2/23/09

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  • Incredible!
    1 of 1 people found this review helpful
    I made it with haddock. It was easy to put together, and tasted awesome. I didn't think I would have enough to the cheese mix, but it was perfect! - 2/22/09

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  • Incredible!
    1 of 1 people found this review helpful
    Wow. I thought the fish wouldn't be that great with so few ingrediants. But I have to say this was a quick, easy, and delicious dinner and my husband loved it too. It's rich and filling - I made 4 fillets for the two of us and we could only eat one a piece. - 2/6/09

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  • Incredible!
    1 of 1 people found this review helpful
    OUTSTANDING!!! The true test will be when I make it for my husband. I just loved it though! - 2/3/09

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  • Incredible!
    1 of 1 people found this review helpful
    Perfect if you have a craving for something cheesy and quick! - 2/3/09

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  • Incredible!
    1 of 1 people found this review helpful
    So simple, yet so good. My husand requests this at least once a week. And it is healthy, YEAH! - 2/2/09

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  • Incredible!
    1 of 1 people found this review helpful
    Wow! This one's a keeper! - 2/2/09

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  • Incredible!
    1 of 1 people found this review helpful
    sosooooooo Good i can't believe it - 2/2/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was very good! The topping did make it taste so much different. - 2/1/09

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  • Incredible!
    1 of 1 people found this review helpful
    this recipe was quick ,easy and very tasty - 2/1/09

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  • Incredible!
    1 of 1 people found this review helpful
    This is SOOOOOOOOOOOOOOOO good! We loved it. - 2/1/09

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  • Incredible!
    1 of 1 people found this review helpful
    This dish was so good that I had to stop myself at two pieces of fish! - 2/1/09

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  • Very Good
    1 of 1 people found this review helpful
    This was great! A great change from same old plain tilapia. My hubby couldn't believe it was good for him! I will be making this many more times. Thank you! - 1/30/09

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  • Very Good
    1 of 1 people found this review helpful
    I am not a big fish fan, and this recipe was wanderful. My kids loved it!! - 1/30/09

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  • Incredible!
    1 of 1 people found this review helpful
    this was delicious, I will make this again, great with just a salad! - 1/28/09

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  • Incredible!
    1 of 1 people found this review helpful
    this is wonderful, thanks for sharing. - 1/27/09

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious, fast, and easy. We'll definitely make this again. - 1/26/09

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  • Incredible!
    1 of 1 people found this review helpful
    Excellent dish. I'm not a big fan of fish, but this preparation was great! I will certainly make this for my family again! - 1/22/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was so great! I didn't have dill so I just left it out. I also didn't have the yogurt, so I used light sour cream. It still tasted awesome! Can't wait to try it when I have all the right ingredients! - 1/22/09

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  • Incredible!
    1 of 1 people found this review helpful
    Family loved this recipe. It was quick, easy, and even the teenagers liked it. - 1/21/09

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  • Incredible!
    1 of 1 people found this review helpful
    Hate fish. LOVED this dish! - 1/20/09

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  • I make a similar recipe, but mine takes care of the over broiling problem. Put the plain fish in for 2-3 minutes, flip the filets, then broil for another 2-3 minutes. Apply the tasty topping to each filet, and broil for about 3 more minutes, and it's perfect! - 6/17/14

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  • This was a really great recipe!! My family loved it! - 6/4/14

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  • Fast and easy to make. You can vary the cheeses too. I'd stick to natural. - 5/9/14

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  • My husband caught fresh rockfish and I tried this recipe with it and it was so yummy!!! Even my picky 7 y/o daughter liked it and she doesn't even like fish. I made steamed fresh green beans with low sodium soy sauce and garlic with this for a nice low cal dinner. - 4/30/14

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